Saturday 21Sept13

A.1  single leg DL; 3 x 5/side, rest 60 seconds

A.2  Single leg bulgarian split squat (light weight); 3 x 6/side, rest 60 seconds

B.  Reverse hyper; 3 x 6-8, rest 60 seconds

+

5K row TT

+

plank hold – 60 seconds hold, 60 sec. rest x 3

RESULTS:

A1. 135#

A2. 135#

5k Row: 18:18 (PR) Old PR was 18:52

Splits:

1k: 3:41

2k: 7:24

4k: 14:44